Get Ready for Winter

Winter is right around the corner in Northwest Montana—and with it comes skiing, snowboarding, ice fishing, sledding, shoveling, and icy sidewalks that appear overnight.

For many of us, this shift happens fast. One day you’re raking leaves, the next day you’re digging your snow boots out of the closet. But your body doesn’t always transition quite as quickly.

Every year, thousands of people end up in urgent care or emergency rooms for winter-related injuries—many of them preventable. As temperatures drop, muscles tighten, joints stiffen, and our activity levels naturally taper off… until suddenly we’re asking our bodies to do something intense, like shoveling heavy snow or taking our first ski run of the season.

At Plains Physical Therapy, we want you to enjoy winter—not recover from it. Here’s how to prep your body now so you can stay safe, strong, and active all season long.

Why Cold Weather Increases Injury Risk

Cold temperatures change the way your body moves and responds:

Muscles tighten in the cold, reducing flexibility
Joints stiffen, especially if you have arthritis or older injuries
Balance decreases on icy or uneven surfaces
Sudden exertion (shoveling, skiing, lifting feed bags, etc.) stresses deconditioned muscles

This combination is why we see an uptick in back strains, shoulder injuries, knee sprains, and falls every winter.

Preparing for Winter Sports (Skiing, Snowboarding, Skating & Snowshoeing)

If you plan to hit the slopes or trails, now is the time to start conditioning. Ideally, begin training 4–6 weeks before your first day out.

Top Exercises to Get Winter-Ready:

1. Leg Strength (for control & shock absorption)

Squats
Lunges
Step-ups

2. Core Strength (for balance & stability)

Planks
Rotational core exercises

3. Endurance (to reduce fatigue-related injuries)

Walking, cycling, or swimming

4. Ankle Stability

Single-leg balance
Wobble board exercises

The better your balance and strength going in, the better you'll perform—and the less likely you'll get hurt.

Snow Shoveling: The #1 Cause of Winter Back Injuries

Snow shoveling might seem simple, but it sends thousands of people to medical providers every year. Heavy, wet snow + cold muscles = the perfect recipe for back strains, shoulder injuries, and even cardiac stress.

Before You Shovel:

Warm up for 5–10 minutes (marching, arm circles, brisk walking)
Layer your clothing
Stay hydrated

Shoveling Smart:

Push snow instead of lifting when possible
Bend at your hips and knees, not your back
Take smaller loads
Avoid twisting—pivot your feet instead
Take breaks often

Your back will thank you later.

A Quick 5-Minute Winter Warm-Up

Never start any winter activity “cold.” Try this first:

2 minutes light cardio: marching, jumping jacks, jogging in place
3 minutes dynamic movement:

Leg swings
Arm circles
Torso twists
Walking lunges

Save long, static stretches for after your workout or chores.

When to See a Physical Therapist

Reach out to Plains Physical Therapy if:

You’re returning to winter sports after an injury
You’ve been less active this fall
You have stiffness or pain with cold weather
You want a custom conditioning or injury-prevention plan

As a rural community clinic, we see these winter-related injuries every year—and we love helping people stay active safely.

We can help you build strength, improve balance, prevent injury, and keep you doing the things you love—even when the temperatures drop.

Stay Safe, Stay Active, Stay Warm

Winter in Montana is long—but it doesn’t have to be painful. With a little preparation, you can enjoy every snowy hike, powder day, or cozy shoveling session (okay, maybe not enjoy that one) without worrying about injury.

If you want help getting winter-ready, give Plains Physical Therapy a call. We’re here to keep you moving.

Sources Used

American Academy of Orthopaedic Surgeons (AAOS). "Prevent Snow Shoveling and Snowblowing Injuries." OrthoInfo. https://orthoinfo.aaos.org/en/staying-healthy/prevent-snow-shoveling-and-snowblowing-injuries/

BenchMark Physical Therapy. "Winter Sports Safety Tips." August 27, 2023. https://www.benchmarkpt.com/blog/winter-sports-safety-tips/

Mayo Clinic Health System. "Tips for safe snow shoveling." March 10, 2023. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/tips-for-safe-snow-shoveling

Sanford Health News. "Shoveling snow safely: Steps to prevent injury." December 17, 2024. https://news.sanfordhealth.org/healthy-living/preparation-key-preventing-injury-shoveling/

CORA Physical Therapy. "Tips for Preventing Snow Shoveling Injuries." June 27, 2022. https://coraphysicaltherapy.com/techniques-to-reduce-pain-before-during-and-long-after-shoveling-snow/

Breakthru Physical Therapy. "Navigating Winter Sports: Injury Prevention with Physical Therapy." January 24, 2024. https://www.breakthruptfitness.com/navigating-winter-sports-injury-prevention-with-physical-therapy-nj.html

Academy Orthopedics. "Common Winter Sports Injuries and How to Treat Them: Expert Advice and Tips." February 12, 2025. https://www.academyorthopedics.com/blog/common-winter-sports-injuries-and-how-to-treat-them-expert-advice-and-tips/

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Your Goals Are the Secret to “Getting Better”

By Emily Herndon • March 14, 2026

When someone starts physical therapy, they often say their goal is simple: “I just want to get better.” But if you ask ten people what “better” means, you will probably get ten different answers. For one person, recovery might mean running a local 5K again. For another, it might mean gardening without back pain, casting a fishing line at the river, or simply picking up a grandchild without discomfort. At Plains Physical Therapy, we believe physical therapy is about more than just healing an injury. It’s about helping you return to the life and activities that matter most to you. HEALING IS MORE THAN CLINICAL MEASUREMENTS Physical therapists are trained to focus on the clinical side of recovery, including: Reducing inflammation Improving range of motion Building strength and balance Restoring mobility The real goal of physical therapy isn’t just to improve numbers on a chart — it’s to help you return to the activities that define your daily life. YOU ARE THE MOST IMPORTANT MEMBER OF YOUR CARE TEAM Your physical therapist brings clinical expertise. But you are the expert on your life. That’s why the best physical therapy outcomes happen when recovery becomes a partnership between patient and therapist. HOW YOU CAN HELP GUIDE YOUR RECOVERY Identify Your 'North Star' Think about one activity your injury is preventing you from doing. This becomes the guiding goal for your treatment plan. Examples might include hiking, gardening, playing pickleball or golf, sleeping comfortably through the night, or lifting your children or grandchildren. Share the Small Details Sometimes the most helpful information comes from everyday moments — like knee pain when going downstairs, neck stiffness after computer work, or shoulder pain reaching overhead. These details help your therapist design exercises that mimic real-world movements. Write Down Your Goals Before Your Appointment Before your first visit, write down three things you want to do again without pain. Bringing this list to your evaluation helps make therapy a collaborative plan. MOTIVATION MATTERS IN RECOVERY Sticking with a home exercise program can sometimes feel repetitive. But when every exercise connects to a meaningful goal — like returning to the golf course, gardening again, or walking without pain — it becomes much easier to stay motivated. PHYSICAL THERAPY IS A PARTNERSHIP At Plains Physical Therapy, we believe recovery works best when your treatment plan reflects your life, your goals, and your priorities. Your therapy should be as unique as you are. Because getting stronger is great — but getting back to the activities that make life meaningful is even better. Ready to start your recovery? Contact Plains Physical Therapy to schedule an evaluation and begin a personalized treatment plan designed around the goals that matter most to you.